key message 1
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Backgroundy These recommendations are not unique to Malaysia
alone but have also been suggested by other Dietary
Guidelines from various countries such as
y USA (USDHHS & USDA, 2005)y Australia (NHMRC, 2003)y Singapore (HPB, 2003).
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Ma lay si an Food P yr am id (1999)
Ea t less
1 ± 2 servi n gsm ilk an d m ilkproducts
8 ± 12 servi n gs cere a lsan d cere a l products
3 ± 5 servi n gsof fruits an dveget ab les
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Ma lay si an Food P yr am id (2010)Da ily servi n g size
(1500 to 2500 kc a l/d ay )
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Food pyramidy A food pyramid is a visual tooly used as a guide in designing a healthy diet.y to provide a framework for the types and amounts
of food that can be eaten in combination toprovide a healthy diet.
y
consists of levels that represent various foodgroups.y beside each food group is the recommended
number of servings per day from each group. © All Rights Reserved
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Food pyramidy F rom the bottom to the top of the food pyramid,
the size of each food group becomes smaller
indicating that an individual should eat more of the foods at the base of the pyramid, and less of the foods at the top of the pyramid.
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Food groupy A food group puts together foods of similar
nutrient content and function.y There are five food groups.y These food groups contain foods that are similar in
calories, carbohydrate, protein and fat content.
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Se rving siz ey I n the dietary guideline, serving size is the
recommended amount of foods consumed daily in
household measures used for foods and drinks, forexample cup, plate, bowl, tablespoon andteaspoon.
y A serving size defined in the food pyramid may not equal to a serving size defined in a food label.
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M e ssag e 1 of th e die tary guid el iney M essage 1: Eat a variety of foods within your
recommended intake
y The message incorporates the principles of goodnutrition such as variety, a balanced intake of nutrients and in moderation
y Different foods provide different combinations of energy and nutrients
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M e ssag e 1 of th e die tary guid el iney The best way to meet the daily requirements is to eat a
varied diet that combines cereals, fruits and
vegetables, meat, fish, poultry, legumes and dairy products (as in F ood Pyramid)
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M e ssag e 1 of th e die tary guid el iney The total caloric intake has been calculated according
to the percentage of carbohydrate, protein and fat.
y The total calories will then be converted to exchangelist for carbohydrate, protein and fat. This is thenconverted to serving size.
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Food group 1500
kcal/day
2000 kcal/day 2500 kcal/day
Cereals andgrains
4 servings# 6 servings# 8 servings#
Fruits 2 servings 2 servings 2 servings
Vegetables 3 servings 3 servings 3 servings
Meat/ poultry ½ serving* 1 serving* 2 servings*Fish 1 serving* 1 serving* 1 serving*Legumes ½ serving 1 serving 1 serving
Milk and dairyproducts
1 serving 2 servings 3 servings
Tab le 1: Distri b utio n of n u mb er of servi n gs a ccordi n g to foodgroups ba sed o n c a loric v a lue
* Based on 14 g protein per serving #Based on 30 g carbohydrate per serving.Fat and sugars caloric values have been incorporated into the total caloric intake per day.
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Key recommendation 1
y Choose your daily food intake from acombination of foods based on theMalaysian F ood Pyramid.
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H ow to achieve
y To ensure our body gets all the nutrients needed,choose foods from the 5 food groups based on
the food pyramid.y V ary food choices within each food group in
your meals.y C hoose healthier cooking preparation method
such as steaming, grilling, baking, boiling andreduce frying and adding santan to the dishes.
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Key recommendation 2
y Choose your daily food intake according tothe serving size recommended.
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H ow to achieve
y C hoose the number of servingsrecommendations based on your caloric needs
as shown in Table 1.y The following guide will help you to determine
the number of servings that you should eat
daily to maintain your body weight.y This is based on your sex, physical activity and
your weight status.
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B ased on your sex, physical
activity and your weight status .y F or example if you are a very sedentary women
and an older adult, then your recommendations
is the lower caloric intake of 1500 kcal per day.y F or most children, teenage girls, moderately
active women and many sedentary men , therecommendations for caloric intake is 2000 kcalper day. Women who are pregnant orbreastfeeding may need more.
y
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B ased on your sex, physical
activity and your weight status.y F or teenage boys, many active men, some very
active women as well as underweight men and women , the recommendations for caloric intakecan be more than 2500 kcal per day.
y A tip to remember, the more physically active
you are, the more calories is required per day.However, if you are very sedentary, less calories isneeded per day.
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H ow to achievey V ary the food choices in the same group as they
are interchangeable. The foods and their serving
size below have similar nutrient content.
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O ne serving of cereals and cereal products and tubers
(30g carbohydrate per serving)
Bihun , soaked 1 ½ cupsBiscuits , cream crackers 6 pieces
Bread , w hite 2 slices
Bread , w holemeal 2 slices
Laksa , soaked 1 ½ cups
Mi or kuey teow , w et 1 cup
Potato 2 w hole
Putu mayang 2 pieces
Rice , w hite , cooked 2 senduk / 1 cup
Rice porridge , plain 2 cups
Sw eet potato or yam or tapioca 1 cup
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O ne serving of fruit
(15 g carbohydrate per serving)
Apple , chinese pear , mango , c iku 1 w hole
Banana , berangan (medium size) 1 w hole
Banana , emas 2 w hole
Durian 3 ulas
Grapes 8 small
Guava/ pear ½ w hole
Mandarin orange (small to medium) 1 w hole
Papaya , pineapple , w atermelon 1 slice
Prunes 4 small
Raisins 1 dessert spoon
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O ne serving of vegetables
Dark green leafy-vegetables w ith edible
stem , cooked
½ cup
Fruit vegetables , cooked ½ cup
U lam , raw 1 cup
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O ne serving of fish, poultry and meat
(14 g protein per servings)
Anchovies (head removed) 2/3 cupBeef , lean (7.5 cm x 9 cm x 0.5 cm) 2 pieces
Chicken , drumstick 1 piece
Cockles w ithout shelves 1 cup
Eggs 2 w hole
I kan kembung 1 medium
I kan selar 1 medium
I kan tenggiri (14 cm x 8 cm x 1 cm) 1 piece
Chicken liver 2 pieces
Telur puyuh 12 w hole
Squid 2 medium
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O ne serving of legumes
(7 g protein per serving)
Chickpea/ dhal 1 cup
Green/ Mung bean/ canned baked bean 1 ½ cups
Tempeh/ taukua/ tauhu 2 pieces
Uns w eetened soya bean milk 1 ½ glasses
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O ne serving of milk and dairy products
(7 g protein per serving)
Cheese 1 slice
Milk , low fat 1 glass
Milk , evaporated 2/3 cup
Milk , pow dered (heaped) 4 dessert spoon
Yoghurt 1 cup
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Standard measurements used in thisdietary guideline are as follows:
1 cup = 200 ml.
1 dessert spoon (dsp) = 10 ml.
1 table spoon (tbs) = 15 ml.
1 tea spoon (tsp) = 5ml .
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Food group 1500
kcal/day
2000 kcal/day 2500 kcal/day
Cereals andgrains
4 servings# 6 servings# 8 servings#
Fruits 2 servings 2 servings 2 servings
Vegetables 3 servings 3 servings 3 servings
Meat/ poultry ½ serving* 1 serving* 2 servings*Fish 1 serving* 1 serving* 1 serving*Legumes ½ serving 1 serving 1 serving
Milk and dairyproducts
1 serving 2 servings 3 servings
Tab le 1: Distri b utio n of n u mb er of servi n gs a ccordi n g to foodgroups ba sed o n c a loric v a lue
* Based on 14 g protein per serving #Based on 30 g carbohydrate per serving.Fat and sugars caloric values have been incorporated into the total caloric intake per day.
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Food group 1500 kcal/day
Cereals and grains 4 servings#
Fruits 2 servings
Vegetables 3 servings
Meat/ poultry ½ serving*Fish 1 serving*
Legumes ½ serving
Milk and dairy products 1 serving
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M enu for the day based on 1500kcaly
y
y 1500 KC ALy BREAKFASTy F
ried rice (1 cup) cooked with carrot (1/4 cup) and frenchbeans (1/4 cup)y Coffee with low fat milk (1 cup)
y MO RNING TEA y
Teh O without sugar (1 cup)
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M enu for the day based on 1500kcaly LUNCH
y Bi hun soup (1 cup) cooked with small prawn (10
pieces) + saw i + tomato + carrot + baby corn (1cup)
y Watermelon (1 slice)y Ice lemon tea (without sugar) (1 glass)
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M enu for the day based on 1500kcaly AFTERN OO N TEA y Pop ia basah (2 pieces)y Teh O ( 1 cup)y D INNER y White rice (1 cup)y
S ayur cam pur soup (1/2 cup)y Ik an k embung ba k ar berlada (1 medium)y P isang emas (2 whole)y Plain water (1 glass)
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A n example
y most children, teenage girls,moderately active women and many sedentary men , the recommendationsfor caloric intake is 2000 kcal per day.
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Food group 2000 kcal/day
Cereals andgrains
6 servings#
Fruits 2 servings
Vegetables 3 servings
Meat/ poultry 1 serving*Fish 1 serving*
Legumes 1 serving
Milk and dairyproducts
2 servings
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M e nu for th e day bas e d on 2000kca l
y 2000 K C ALy Breakfasty F ried rice (1 1/2 cups) cooked with carrot (1/4 cup) and
french beans (1/4 cup) + soya bean curd (1/2 pieces) +chicken (1/2 drumstick)y Coffee with low fat milk (1 cup)
y M oning teay A pam k uk us (4 small round)y Teh O with 1 tsp sugar (1 cup)
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M e nu for th e day bas e d on 2000kca ly D innery White rice (1 1/2cup)y Ik an k embung g oreng berlada (1 medium)y S ayur cam pur (1/2 cup)y Red apple (1 whole)y
Plain water ( 1 glass)
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A n ex amp le
y F or teenage boys, many active men,some very active women as well asunderweight men and women , therecommendations for caloric intake canbe more than 2500 kcal per day.
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Food group 2500 kcal/day
Cereals andgrains
8 servings#
Fruits 2 servings
Vegetables 3 servings
Meat/ poultry 2 servings*Fish 1 serving*Legumes 1 serving
Milk and dairyproducts
3 servings
Tab le 1: Distri b utio n of n u mb er of servi n gs a ccordi n g to foodgroups ba sed o n c a loric v a lue
* Based on 14 g protein per serving #Based on 30 g carbohydrate per serving.Fat and sugars caloric values have been incorporated into the total caloric intake per day.
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M e nu for th e day bas e d on 2500kca l
y 2500 KC ALy Breakfasty F
ried rice (1 1/2 cups) cooked with carrot (1/4 cup) andfrench beans (1/4 cup) + soya bean curd (1/2 pieces)+ chicken (1/2 drumstick) + fried egg (1 whole)
y Coffee with low fat milk (1 cup)y M orning teay Donut (1 piece)y P isang emas (2 whole)y Teh O with 1 tsp sugar (1 cup)
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M e nu for th e day bas e d on 2500kca l
y Lunchy Bi hun su p (1 1/2cup) cooked with small prawn (10
pieces) + saw i + tomato + carrot + baby corn (1cup)y Mango (1 whole small)y Ice lemon tea (with 1 tsp sugar) (1 glass)y Ice cream cup ( 1 small)
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M e nu for th e day bas e d on 2500kca l
y Afternoon teay R ojak pasemb or (1 ½ cup) consists of soyabean
curd + bean sprout + potato + cucumber + turnip+ k uah k acang (1/4 cup)
y Chocolate drink with low fat (1 glass)
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M e nu for th e day bas e d on 2500kca l
y D innery White rice (2 cup)y Ik an k embung g oreng berlada (1 medium)y S ayur cam pur (1/2 cup)y Guava (1/2 whole)y
Plain water ( 1 glass)
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14 k e y di e tary m e ssag e s in th e MDGy 1. Eat a variety of foods within your
recommended intakey 2. Maintain body weight in a healthy weight
rangey 3. Be physically active everyday y 4. Eat adequate amount of rice, other cereal
products (preferably wholegrain) and tubers
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14 k e y di e tary m e ssag e s in th e MDGy 5. Eat plenty of fruits and vegetablesy 6. Consume moderate amounts of fish ,
meat, poultry, egg, legumes and nutsy 7. Consume adequate amounts of milk and
milk productsy 8. Limit intake of foods high in fat an
minimise fats and oils in food preparation
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14 k e y di e tary m e ssag e s in th e MDGy 9. Choose and prepare foods with less salt
and saucesy 10. Consume foods and beverages low in
sugary 11. Drink plenty of watery 12. Practise exclusive breastfeeding from
birth until six months and continue tobreastfeed until two years of age
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14 k e y di e tary m e ssag e s in th e MDGy 13. Consume safe and clean food and
beveragesy 14. Make effective use of nutrition
information on food labels
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Take hom e m e ssag e
y M essage 1: Eat a variety of foods within yourrecommended intake
y The message incorporates the principles of goodnutrition such as variety, a balanced intake of nutrients and in moderation
y Different foods provide different combinations of energy and nutrients
y © All Rights Reserved
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Take hom e m e ssag e
y The best way to meet the daily requirements is toeat a varied diet that combines cereals, fruits and
vegetables, meat, fish, poultry, legumes and dairy products (as in F ood Pyramid)
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Take hom e m e ssag ey Choose your daily food intake from a
combination of foods based on the MalaysianFood Pyramid.
y Choose your daily food intake according to theserving size recommended.
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Ma lay si an Food P yr am id (2010)Da ily servi n g size
(1500 to 2500 kc a l/d ay )
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